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Alternative Milks And Their Nutrients


Milk is a staple in many diets, but not all of us can enjoy it. Some people cannot tolerate lactose, and some want to avoid dairy products for ethical or medical reasons.  Alternative milk, such as soy milk, almond milk, rice milk, and coconut milk, offer an opportunity to still get the nutrients you need without having to consume dairy products. The following post will help you understand the nutrient profiles of these alternative milks so that you know what they can offer your diet.

Almond Milk 

Almond milk has grown a lot in popularity because it has a great texture and flavor, but it has a lot fewer calories when compared to normal milk. There are only 40 calories, and all of that mostly come from fat. Almond has a good content of monosaturated fatty acids, and these fatty acids are beneficial, and they can help us lose weight.

However, there are issues because silk, the biggest brand that makes almond milk, was caught in a lawsuit that said that a bottle of almond milk had less than 2 percent almonds. Even growing almonds takes up a lot of water, so it is not the best idea. You buy almond milk at many different price points, and if you do not wish to buy it, you can make almond milk at home. In many coffee shops, almond milk is an alternative to standard cow’s milk.

Soy Milk 

Among all the plant-based milk alternatives, soy has a very balanced nutrition content. In one 80 calorie cup of soy milk, you will find about 7 grams of protein, 4 grams of fat, and about 3 grams of protein. The company silk adds vitamins A, D2, and B12. Among all the plant-based milk, this is the cheapest. You can find it in the grocery shops, and it is very easy to find and buy. Soy milk has been in the market for a very long time. Soy milk starts to curdle at high temperatures, so that is why coffee shops do not use it. 

Oat Milk 

Oat milk has become very common now, and it is starting to appear in coffee shops as well because it is very creamy. Oats have vitamins D, A, B12, and calcium when you consume them naturally, but you do not get all these micronutrients when making oat milk at home. Oat milk is more expensive than almond and soy milk, and it is less easily available too. A cup of oat milk has about 120 calories with 5 grams of fat and 16 grams of carbohydrates. You will get about 4 grams of protein per cup. 

Coconut Milk 

Coconut milk is quite commonly used to make curries. The texture is almost like almond milk, but it is not common to use it in lattes as much. Coconut milk is quite high in fat when compared to other milk options. However, coconut milk is not too expensive, and the prices are quite reasonable. 

Cashew Milk 

Cashew milk is the same as almond milk because there are very few macronutrients in it, so the calories are less. If you want to add some taste to something without eating too many calories, you can add then you can use cashew milk. Cashew milk is creamier than almond milk, but it has fewer calories, only 25 calories per cup. Therefore, it is cheaper to make cashew milk at home as compared to buying it from a store. 


If you do not like the way that milk tastes or you cannot have it for health reasons, then any of these options can be very useful, and you can choose to have any of them. Many of the options have lesser calories when compared to normal milk, so if you are on a weight loss diet, you can choose some of these options.